5111
Member
- Awards
- 0
Dumb newbie question: Most of you guys seem to prefer incline dbs. I usually start of with the flat bb presses and then move to incline and decline db presses. Is that okay?
definitely agree on the flat bench db flyes... nothing gets the inside of my chest like thoseMy favorite chest movements are pretty simple:
Dumbbell flyes(flat/incline)
Dumbbell press(flat/incline)
Dips, no added weight until failure
What I found to work awesome is doing incline movements on 1 day and flat movements about 4 days later. I have been doing that for about 4 weeks now and my chest is getting bigger and bigger, never had a problem with chest though
(best body part). Granted I'm taking a shitload of anabolics my bench has been sky rocketing lately and I'm loving this new routine!
if you love youre subacromial bursa and your shoulder as a whole you'll lose this one, as it puts the shoulder in a very unhealthy position (max internal rotation + abduction) unless you are VERY flexible i your shoulder. and I mean VERYSupinated cable flies. Almost pulls the delts out of the move completely. Almost all pecs, and a nearly constant resistance (cables).
That's interesting. I had thought about the advantage/disadvantage of each of the related muscles (in trying to TRULY isolate the pecs), but didn't think much of joint and bursal sac issues. Hmm.if you love youre subacromial bursa and your shoulder as a whole you'll lose this one, as it puts the shoulder in a very unhealthy position (max internal rotation + abduction) unless you are VERY flexible i your shoulder. and I mean VERY
also, when you start internaly rotated you start with a shorter pectoralis.
I see no point in isolation unless for rehab/prehab or perturbed motor patterns. you wan to recruit the chest? load more weight. triceps/delts fatigue first? flys/pullovers, wide 1 and quarter bench etc are the answer.That's interesting. I had thought about the advantage/disadvantage of each of the related muscles (in trying to TRULY isolate the pecs), but didn't think much of joint and bursal sac issues. Hmm.
Well, ignoring the injury issue for the time being, the point of pec isolation was quite simply to hit the pecs without letting the anterior and medial delts or triceps weasel in on the action.I see no point in isolation unless for rehab/prehab or perturbed motor patterns. you wan to recruit the chest? load more weight. triceps/delts fatigue first? flys/pullovers, wide 1 and quarter bench etc are the answer.
pullover/decline fly= no delts. try it.Well, ignoring the injury issue for the time being, the point of pec isolation was quite simply to hit the pecs without letting the anterior and medial delts or triceps weasel in on the action.
I love compound movements, but I also like isolation to pre-exhaust or for a general change of pace. And since all other pec movements heavily recruit anterior delts (at least) and most recruit some medial delt and/or tris, the supinated flys serve a purpose.
I appreciate your input.
Well, you're right about no delts, but pull overs recruit some triceps, and some lats. And the decline fly - yeah, that's more iso than most. I don't have a decline at home, but you're right about the movement itself. Probably a small amount of anterior delt, but less than a flat fly, bench press, or any other arm adduction.pullover/decline fly= no delts. try it.
pullover = no tricpes (pronated grip)Well, you're right about no delts, but pull overs recruit some triceps, and some lats. And the decline fly - yeah, that's more iso than most. I don't have a decline at home, but you're right about the movement itself. Probably a small amount of anterior delt, but less than a flat fly, bench press, or any other arm adduction.
Sorry for the delay - haven't been online much. I was going to come back to this faster but got sidetracked.if you love youre subacromial bursa and your shoulder as a whole you'll lose this one, as it puts the shoulder in a very unhealthy position (max internal rotation + abduction) unless you are VERY flexible i your shoulder. and I mean VERY
also, when you start internaly rotated you start with a shorter pectoralis.
Just like a regular fly, but with the palms fully supinated.just like a regular fly just supinated? youre arms are spinated in a regular fly.
man i thought you meant pronated earlier cause that would get the front delts out and that was your purpose.
suppinated is palms up --> regular flys
Yes, supination happens at the elbows, but it's evidenced by the postion of the palms, so I reference the palms. But supination, when full, DOES impact the upper arm slightly. At least, it slightly turns my upper arm along with my lower arm. Yours, too, I would imagine.ok lets get this straight
suppination happens in the elbow
external rotation happens in the shoulder
so suppiantion in terms of flys is meaningless if you want to be exact
the question is if your shoulder is externaly rotated (you can answer by "palms facing X")
In the normal pec fly position, but supinated, so palms facing my "up", my head.so are you palms facing each other? facing your head? your legs?...
still didnt get it.
external or internal rotation...
WTF.damn you'd flunk any biomecanics course. your shoulder is maximaly externaly rotated
anyway I got you. you dont get the deltoid out, you just make it work harder.
I don't want to continue beating this to death. if your going straight sidewais I see no injury in the horizon but imbalance looming
just do a regular fly
i like doing them towards the end. incline > flat/decline > dips > flyswhen in your chest workout should you do weighted dips
Thread starter | Similar threads | Forum | Replies | Date |
---|---|---|---|---|
Best Supplements for blood pressure/ overall heart health on cycle. | Nootropics | 2 | ||
Best supplement for overall every day motivation? | Supplements | 83 | ||
Best overall chest workout for max pec | Training Forum | 6 | ||
Best overall exercises | Training Forum | 12 | ||
Best Overall supplements Product? | Nutrition / Health | 14 |